I wanted to try something different , with toast being my focal point, this is a wonderful breakfast or a lovely snack option that will get you through the day! The sun butter , sliced banana and chia seeds compliment each other, not only does it keep your tummy full but it keeps your mind fueled.
The sun butter is made from sunflower seeds and very simple to make , alternatively you could use almond or peanut butter if you prefer, use what you have!
To prepare sun butter, all you need is a high powered blender, sunflower seeds, coconut oil and vanilla extract and some coconut sugar for a touch of sweetness.
Toast 1 cup sunflower seeds until golden brown, place into blender and blend well, add 1 1/2 tablespoons coconut oil, 1 teaspoon vanilla extract and coconut sugar to taste. Blend all ingredients until it forms a smooth and creamy consistency.
Now you have homemade sunbutter!
1 slice rye bread or 100% wholewheat bread
1 Tbsp sun butter or almond or peanut butter
1/2 medium banana, sliced
1/2 Tbsp chia seeds
Toast bread and spread sunbutter
Place sliced banana over the sunbutter and top with chia seeds
Drizzle with honey for a hint of sweetness and enjoy!
Thought For The Day!
https://happytummydiaries.com/wp-content/uploads/2019/03/IMG_20190322_100143-1.jpg46083456Nichola Govenderhttps://happytummydiaries.com/wp-content/uploads/2018/10/Happy-Tummy-Logo1.pngNichola Govender2019-03-22 16:18:262019-03-22 16:18:34Sun Butter, Sliced Banana and Chia seeds On Toasted Rye
Why not turn your everyday breakfast into an elegant brunch with this delicious sweet potato waffle, poached egg , hollandaise sauce and smoked salmon!
I think that breakfast is the most important meal of the day, not only does it kick-start your metabolism but it also helps you to burn calories throughout your day. It boosts energy levels to get things done and it also helps you to focus at work or at school. These are just some of the reasons why breakfast is the most important meal of the day. Many studies have shown that eating breakfast is associated with good health; improves memory and concentration, reduces “bad” LDL cholestrol, as well as lowers the risk of diabetes, heart disease and weight-gain . Many individuals tend to skip the a.m meal ,make no mistake, your body needs fuel from food or you could feel zapped of energy and you are most likely to overeat in the course of the day and tend to snack on high-fat, high-sugar foods.
Breakfast is no doubt, a wonderful occasion to eat together as a family whenever possible. It is important to have good breakfast habits in childhood and maintain these habits throughout adolescence which plays a vital role in reducing the ubiquity of skipping breakfast and acquiring excellent eating habits that will last all your born days!
So why not shake-up your morning with breakfast…
Prep Time 30 minutes Cook Time 6 minutes Total Time 36 minutes
For The Mock Hollandaise Sauce
1/2 cup mayonnaise
1/2 cup sour cream
1tsp lemon juice
1tsp dijon mustard
1/4 tsp ground paprika
1 dash hot pepper sauce
Directions: Whisk all the ingredients together in a saucepan over a medium flame until warmed through , for about 2-3 minutes.
For The Sweet Potato Waffles
1 pound sweet potatoes
1 whole egg
1 1/4 cup of almond milk (or milk of your choice)
1/2 cup wholewheat flour
1/2 tsp salt
1/2 tsp baking powder
For The Poached Eggs
water for poaching the eggs
2 large eggs
2 tbsp white vinegar
For The Sweet Potato Waffle
Preheat waffle maker according to the manufacturer’s instructions.
Peel sweet potato and cut into cubes, place in a steamer until soft and tender. Mash sweet potato , using a fork and allow to cool.
In a separate bowl, whisk egg, add milk and stir in the cooled mash.
In another bowl, combine flour, salt and baking powder and slowly add into the sweet potato mixture , to make a smooth batter.
Use a non-stick spray for waffle maker, spoon batter onto the plates according to the manufacturer’s recommendations. Cook until golden on both sides.
While the waffles are being cooked:
For The Poached Eggs: 1. Bring water to a boil in a medium saucepan and reduce heat to simmering. Add vinegar.
2. Crack the eggs into individual small bowls. Carefully, tip egg into water, one at a time. Allow, the eggs to cook for about 3-4 minutes or depending on your personal choice.
While the eggs are being poached, remove waffles. Place 2-3 ribbons of salmon on top of each waffle, layer with slices of avocado.
Remove eggs with a slotted spoon and blot with kitchen paper to remove excess water. Place egg on top of salmon and avocado.
You can also add a dab of capers to this dish with steamed asparagus on the side.
Spoon hollandaise sauce on top of the egg and garnish with chopped chives.
Serve immediately and enjoy!
Thought For The Day!
https://happytummydiaries.com/wp-content/uploads/2019/02/smoked-salmon-on-sweet-potato-waffle-2.jpg46083456Nichola Govenderhttps://happytummydiaries.com/wp-content/uploads/2018/10/Happy-Tummy-Logo1.pngNichola Govender2019-03-01 07:44:412019-03-01 08:52:47Smoked Salmon With Poached Egg And Mock Hollandaise Sauce On Sweet Potato Waffle
Homemade Hummus is not only healthy but super easy to make, and tastes better than anything bought from the store. Learn how easily this recipe comes together!
This easy dip recipe is wonderful to make sandwiches for lunchboxes, or simply serve it with bread sticks or pitta. Hummus is just creamy, dreamy and light, there is absolutely no need to peel your chickpeas.
Vegan Parmesan cheese is no doubt healthier than the traditional one, it is super quick and ready in just 5 minutes, with only 4 ingredients to prepare it. Making your own cheese is just awesome and you would definitely want to keep a batch in your refrigerator, to sprinkle on everything, just delicious! I sprinkle it on rice dishes, pasta, potato dishes, on salads, veggies and whatever else I can think of!
Prep time: 5 minutes
Total time: 5 minutes
1 cup unsalted raw cashew nuts
4 tbsp brewer’s or nutritional yeast flakes ( I used nutritional yeast flakes)
1 tsp fine sea salt
1 tsp garlic powder
Grind all the ingredients in a food processor or a grinder until well combined.
You could also use other nuts like, walnuts or almonds but I prefer using cashews , they have a more neutral flavour!
Stuffed mushrooms with a cheesy vegetarian filling is an ideal dinner recipe, or an excellent appetizer to serve at a party! This meal has it all, meaty mushrooms, cheese, a simple salad as well as wholegrain goodness!
They are so easy to prepare and just so flavourous. You will love making them, and they are so versatile, get creative and experiment with different textures, like peppers, zucchini, sweet onion, spinach, sundried tomatoes, paired with a fresh salad and crusty bread ,the list is endless.
You can try these stuffed shrooms for any occasion and they will no doubt be a crowd pleaser! You could also use vegetarian Parmesan to keep it strictly vegetarian. Yes, vegan cheese… so easy to make, I use ground cashew nuts, nutritional yeast flakes, garlic powder and salt, will you show you how to make your very own Vegetarian Parmesan cheese in minutes in my next post!
4 large brown mushrooms
1-2 tsp olive oil
1 medium onion finely chopped
2-3 cloves garlic minced
2-3 tomatoes peeled and grated
few sprigs of fresh origanum, or you could fresh thyme or 1 pinch dried oregano
100g bulgar wheat
1/4 cup grated parmesan
1/2 cup shredded mozzarella
freshly ground black pepper
salt to taste
For The Salad
1 packet green olives
250g baby plum tomatoes
2 Tbsp olive oil
1 Tbsp fresh lime /lemon juice
few sprigs of fresh origanum
Heat oven to 180 degrees celsius and place mushrooms with the caps turned upside down in an ovenproof dish. Brush them with some olive oil and bake for 15 minutes.
Meanwhile, bring bulgar wheat to a boil for 10 minutes and be sure to drain any excess liquid.
In a medium pan, heat oil, add minced garlic and sautee for 10 minutes, then add grated tomatoes and fresh herbs. Cook for 20 minutes or until reduced and then add salt and pepper to taste.
Remove mushrooms from the oven. Fill each mushroom cap with a little sauce, remember to set aside some of the sauce, you can use it to toss the bulgar into the remaining sauce. Layer with the bulgar wheat mixture, and then top with cheese .
Bake for 10 minutes or until shrooms are brown and soft and garnish with herbs.
Serve with a fresh salad of choice and crusty bread.
To prepare salad, add olives , tomatoes and fresh herbs into a bowl and drizzle with olive oil and lime/lemon juice. Season with salt and freshly cracked black pepper!
Thought For The Day!
https://happytummydiaries.com/wp-content/uploads/2019/02/vegetarian-stuffed-brown-mushrooms-1.jpg46083456Nichola Govenderhttps://happytummydiaries.com/wp-content/uploads/2018/10/Happy-Tummy-Logo1.pngNichola Govender2019-02-13 13:03:272019-02-13 13:03:36Vegetarian Stuffed Shrooms With Bulgar Wheat And Fresh Origanum
Hello everyone! Hope you are all doing well. I must apologize for not posting recipes in a while, it’s been quite a busy time for me, my daughter Kayra, just started with school , can’t believe it though, she is just over two years of age and already her own person, it’s amazing how she’s grown …time passes surprisingly quickly! My heart is happy, knowing that she has an incredible teacher who is so caring, nurturing and loving as she is with all the other kids! Kayra looks forward to going to school everyday, I have a lot to be thankful for and most definitely count all my blessings!
Back to the kitchen, I simply love this recipe on a meat free Monday, it’s simple and so quick and easy to put together, with a few intensely delicious flavours, I certainly hope you give it a try!
Serves 6 Cooks in 1hr Difficulty Not too tricky
3 cloves garlic
a few sprigs of fresh thyme
1 tsp olive oil
2 x 400g tins quality plum tomatoes ( I prefer using fresh tomatoes, even jam tomatoes work pretty well, as they are sweet and juicy)
1 dried red chilli (optional)
1Tbsp white balsamic vinegar
1 bunch of fresh basil
150g Cheddar cheese ( I used white gouda, use whatever you have available to you)
70g Parmesan cheese
Cut aubergines into 1/4 inch rounds and place in a steamer for about 15 minutes or until soft.
Meanwhile, peel onion and garlic, finely chopped.
Pick thyme leaves.
Heat a large skillet over a medium flame, add olive oil, onion, garlic and thyme, sautee for 10 minutes.
Now tip in the tomatoes, if using fresh tomatoes, you can grate or blend them, remember to remove skins.
Add balsamic vinegar and simmer until sauce has thickened and reduced , for about 20 minutes or so.
Taste and season with sea salt and black pepper, add chopped basil.
Preheat the oven to 200 degrees celsius.Grate Parmesan and Cheddar cheese.
In an oven proof dish , spread a layer of tomato sauce across the base of dish, sprinkle with grated cheese and cover with a layer of sliced aubergines, repeat layers twice more. Finish with a layer of sauce and sprinkling of the grated cheese.
Bake for 15 minutes or until golden brown and bubbling.
Drizzle with extra virgin olive oil and serve immediately.
Chinese red date (jujube) is quite popular in Chinese cuisine. It is used as a health tonic as well as traditional herb which is believed to improve qi (energy) and blood for the body. Unfortunately, the Western world does not know much about the health benefits of red dates, as it strengthens the spleen and stomach qi (energy) which assists in digesting food, tonify blood and is relaxing for the mind. When you have good qi, it is a reflection of healthy skin and rosy cheeks, a natural blusher!
Drinking red dates tea regularly, not only improves energy but also keeps your body warmer in the winter months. Dried ingredients are used for this recipe which can be found at any local Asian supermarket.
Sometimes, I like to add ginger slices. Once the dates are boiled, simply enjoy and sip this drink throughout the day. I usually blend my concoction, drink the fibre too, it just makes the tea more flavourful.
This is a super simple tea with no tea leaves, which can be enjoyed all year round.
7 red dates
1 tbsp. goji berries
You will need to remove seeds from dates
Add ingredients to a pot, then add freshly boiled water
Switch to a low flame and simmer for about 30 minutes
Tea is now ready, strain the ingredients if you wish and enjoy!
You can also blend ingredients if you prefer and drink the fibre from the dates and goji berries
Thought For The Day!
https://happytummydiaries.com/wp-content/uploads/2019/01/IMG_20190116_132948.jpg46083456Nichola Govenderhttps://happytummydiaries.com/wp-content/uploads/2018/10/Happy-Tummy-Logo1.pngNichola Govender2019-01-18 14:42:332019-01-18 16:25:52Nourishing Red Dates Tea With Goji Berries
Homemade roasted tomato basil soup made with only the freshest ingredients, garlic, olive oil and caramelised onions. Delicious, wholesome, flavourful and the best way to use up tomatoes! You will never want to go back to using canned stuff after trying this wonderful recipe!
Now , let’s talk about this beautiful soup and what I used to make it incredibly tasty!
Roasted Tomatoes: Roasted tomatoes help to sweeten and also caramelise which gives the soup a rich, sweet flavour. Roma or Plum tomatoes are fine to use as well, but I’ve used fresh garden tomatoes, it is perfectly fine to use what you have available to you.
Roasted Garlic: Roasted garlic is simply delicious. Not only is it a quintessential ingredient to this recipe but also very easy to roast with the tomatoes.
Fresh Basil: Basil is slightly sweet in flavour and is best added to the soup just before serving, as too much of heat will make it less flavourful and turn slightly bitter. Basil also helps to reduce the acidity of the tomatoes.
Caramelised Onions: The sweetness from the caramelised onions gives the soup added flavour. Amazing!
Optional Add-ins: I have included a list of ingredients below which you could use in the soup to make it your own. Have fun and give yourself a chance to be creative!
For the roasted tomatoes
3 pounds rosa or plum tomatoes
8 cloves garlic, peeled
3 Tbsp olive oil
Freshly ground salt and pepper
For the caramelised onions:
1/2 Tbsp olive oil
2 yellow onions, thinly sliced
Add-ins to the soup:
1/2 cup packed basil leaves
1/2 tsp dried oregano
1-2 cups water or vegetarian broth, depending on how thick you want the soup, I used broth.
Freshly ground salt and pepper to taste
Light or regular coconut milk for a creamy vegan soup
Whole milk / heavy cream for a creamy soup
Parmesan cheese, for it’s tangy flavour
A tablespoon or two of butter for a rich flavour
Preheat oven to 180 degrees Celsius. Line a baking sheet with parchment or baking paper , place tomato halves and garlic cloves, drizzle with 3 tablespoons olive oil. Season generously with salt and pepper and roast in the oven for 40-45 minutes.
While the tomatoes are in the oven, you can prepare the caramelized onions. Place a large pot over medium heat and add 1/2 tsp olive oil, onions and stir well to coat onions slices. Cook , and stir occasionally. Check onions, every 5 -10 minutes until they caramelise and turn golden. This takes about 20 minutes.
Once tomatoes and onions are done, allow to cool for 10 minutes or so, then add to a food processor or high- powered blender and give a whizz until smooth. Now add basil and caramelised onions and blend. Alternatively, you could add ingredients to a large pot and blend with an immersion blender. It’s all about what you have available in your kitchen.
Once blended, transfer to a pot and turn on the heat to medium, add dried oregano, vegetarian broth , salt and pepper. You can also add optional ingredients to the soup at this point (as listed in the ingredients).
Allow soup to simmer for about 10 minutes right before serving.
Garnish with grated parmesan cheese and serve with wholewheat toast or rye bread, if desired. Serves 4
I don’t strain the seeds, but you can use a mesh strainer if you like.
Overnight oats is by far one of the most simplistic and easiest breakfasts to make. I love that it requires no cooking and can be prepared in literally minutes and I have the freedom to add any of my favourite ingredients to make a healthy and delicious breakfast! That said, I combined all the healthy ingredients such as, rolled oats, chia seeds, maple syrup, vanilla extract, milk kefir and almond milk to keep me full and content!
You might be wandering about milk kefir, it is a fermented beverage, quite similar to yoghurt but has extraordinary health benefits , studies suggest, that kefir can boost the immune system, aid in digestive problems, it is great for bone health and may even combat cancer! I will be uploading a video very soon on how to make milk kefir, this superfood is truly amazing!
Yields 2 servings
1/3 cup berries of choice
1/2 cup rolled oats
1 Tbsp chia seeds
1/2 cup plain yoghurt ( I used milk kefir)
1 tsp vanilla extract
1 tbsp. maple syrup ( I used organic maple syrup)
1/2 cup unsweetened milk of choice ( I used unsweetened almond milk)
In a bowl , add berries and soften fruit with a fork. Throw in rolled oats, chia seeds, maple syrup, vanilla extract, plain yoghurt and mix until well combined. While still mixing, incorporate milk.
Portion out mixture into jars and chill overnight. Serve with fresh berries.
https://happytummydiaries.com/wp-content/uploads/2018/12/IMG_20181210_083047-1.jpg46083456Nichola Govenderhttps://happytummydiaries.com/wp-content/uploads/2018/10/Happy-Tummy-Logo1.pngNichola Govender2018-12-21 23:41:202018-12-30 08:43:31Overnight Oats With Summer Berries
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